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AMH's training log. Goal, 800+ Raw @100kg.

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AMH_PowerIcon...04-09-2015 @ 23:55 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Oxman said:
Your deads are going crazy mate! Is that a 20kg increase on your 4 rep max???!!


My 3RM was 250...

so its +20kg AND 1rep lol.

I will see 330 by next August no problem
OxmanIcon...05-09-2015 @ 07:06 
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Likes tight rubber
Member 2981, 11067 posts
SQ 242.5, BP 192.5, DL 330
765.0 kgs @ 92.9kgs UnEq
AMH_Power said:
My 3RM was 250...
so its +20kg AND 1rep lol.
I will see 330 by next August no problem


Fantastic!....i have work to do!
RodgerIcon...05-09-2015 @ 08:39 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq		That's interesting about the hot shower mate. How much rolling do you do or I should say WHAT do you roll?

Insane deadlifts
deleted2_20210523Icon...05-09-2015 @ 08:56 
Member 2606, 11453 posts
SQ 170, BP 117.5, DL 215
502.5 kgs @ 91.6kgs UnEq		deleted
AMH_PowerIcon...05-09-2015 @ 09:15 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
kirkynick said:Pretty good liftingTongue

What will 270x4 put you on for a single?


I wouldn't want to guess! My ability to do reps as seriously bad with bench and dead.
Just more than 300 is all I know now
AMH_PowerIcon...05-09-2015 @ 09:17 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Rodger said:That's interesting about the hot shower mate. How much rolling do you do or I should say WHAT do you roll?

Insane deadlifts


Will reply from pc later mate
AMH_PowerIcon...05-09-2015 @ 10:35 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Post Edited: 05.09.2015 @ 10:35 AM by AMH_Power
AMH_PowerIcon...05-09-2015 @ 10:41 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
Rodger said:That's interesting about the hot shower mate. How much rolling do you do or I should say WHAT do you roll?

Insane deadlifts


Hot shower as bearable. Do some light ham stretches (10-15 secs each leg).
Do cat stretch for 20 secs. Pec stretch for 20 secs by putting my hand on the wall and twisting away from it (this is all in the shower).

Out of shower; put full tracksuit on (something to retain heat at least).
Roll down outsides of quads (horrific with only forearem on the floor). Roll front of quads.
Roll full back. Roll glutes (sitting on a 45 degree angle from roller). Each roll is 15x.

It's just a very quick and effective way to ensure I feel indomitable BEFORE I even walk in the gym. I found that when warming up, if something felt like s**t...it would feel like s**t all session; I had to irradicate the 'off' before even arriving to ensure there is nothing but positive, including even lifting the bar...the difference to me is profound.
JackRevansIcon...05-09-2015 @ 12:11 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		Interesting. I know what you mean about rolling the outer quad, excruciating.


Also I seem to remember you having a pec tear a while ago. How did you make it go away?
AMH_PowerIcon...05-09-2015 @ 12:21 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
JackRevans said:Interesting. I know what you mean about rolling the outer quad, excruciating.


Also I seem to remember you having a pec tear a while ago. How did you make it go away?


Basically, with a minor tear, its painless until a certain amount of recruitment/exertion.

I simply benched everyday, working up in singles just until the point where there was a strong reminder of injury (some days only got to 60kg).
I have come to realise, that resting will encourage the muscle to achieve....rest.

long rests/recovery, then lifting even when progressive almost guarantees a resurface of the injury (in my personal experience). However, lifting 'within yourself' will take longer to recover, but almost like we recover to the demand imposed (SAID principle maybe?)

After around a month I was back to 160ish pain free, then realised that the pain I was getting was just from lifting everyday as it was present in both pecs!.
I then took a day off, then tested, hit a 210 touch and go and been pain free since.
JackRevansIcon...05-09-2015 @ 12:36 
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'There was also a sausage in my mouth.'
Member 2477, 16481 posts
SQ 190, BP 130, DL 235
555.0 kgs @ 83kgs UnEq		One more question. What are your thoughts on strict press for bench gains? I noticed some shoulder pressing going on here
AMH_PowerIcon...05-09-2015 @ 12:40 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq
JackRevans said:One more question. What are your thoughts on strict press for bench gains? I noticed some shoulder pressing going on here


It's not something I usually do, I don't know about carry over, but I don't think it would hurt. To be honest, I have respect for big OHP'ers... it's quite a ballsy exercise.
I did it seated as my legs are disobedient. I tell them no and they still contribute!
AMH_PowerIcon...07-09-2015 @ 21:55 
we ride at dawn
Member 4363, 1442 posts
SQ 310, BP 250, DL 320
880.0 kgs @ 104kgs UnEq		Todays session:

Bench:
bar x 10
60 x 5
160x2
160x2
160x2
160x2
160x2
160x2
180x1 (not planned, VERY easy, maybe RPE7)

Rack lockout:
1x260kg (time measured to meet the force demand; 1.76sec; poor. next week will see the start of my explosive phase, and the same test will be done in 4 weeks, showing the same force application is faster; and thus I am more powerful).

OHP:
3x5x80kg light

Close Grip Bench
3x5x100kg very light
Robbo91Icon...07-09-2015 @ 22:50 
Doesn't like tall people very much.
Member 5708, 391 posts
SQ 260, BP 195, DL 275
730.0 kgs @ 137.5kgs UnEq
AMH_Power said:
Rack lockout:
1x260kg (time measured to meet the force demand; 1.76sec; poor. next week will see the start of my explosive phase, and the same test will be done in 4 weeks, showing the same force application is faster; and thus I am more powerful.


This fascinates me. It makes sense to me as well. I have a lot of time for your approach for training, your mantra of 'simple training with complex understanding' hit the nail on the head for me.
RodgerIcon...08-09-2015 @ 13:38 
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salad dodger *missing*
Member 1805, 10367 posts
SQ 215, BP 121, DL 240
576.0 kgs @ 100kgs UnEq
AMH_Power said:
Hot shower as bearable. Do some light ham stretches (10-15 secs each leg).
Do cat stretch for 20 secs. Pec stretch for 20 secs by putting my hand on the wall and twisting away from it (this is all in the shower).
Out of shower; put full tracksuit on (something to retain heat at least).
Roll down outsides of quads (horrific with only forearem on the floor). Roll front of quads.
Roll full back. Roll glutes (sitting on a 45 degree angle from roller). Each roll is 15x.
It's just a very quick and effective way to ensure I feel indomitable BEFORE I even walk in the gym. I found that when warming up, if something felt like s**t...it would feel like s**t all session; I had to irradicate the 'off' before even arriving to ensure there is nothing but positive, including even lifting the bar...the difference to me is profound.


Thanks for this mate - pretty damn informative!
This is your protocol for whether its before squats, deads or bench?
I've been wondering if rolling before squatting is good or not (for me anyhow) for quite a while now

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